YanvaYoga > Yoga Poses > Half Moon Pose

Half Moon Pose - Ardha Chandrasana

10.02.202302.03.2023

Half Moon Pose or “Ardha Chandrasana” (ARD-uh chan-DRAHS-uh-nuh), comes from three words: “Ardha” — meaning “half”, “Chandra” — meaning “moon”, “Asana” — meaning “pose” is a challenging posture that will test your balance. You bring in energies from both the moon (calm, cooling) and the sun (fiery, intense), as you root down with your standing leg and stabilizing arm while lifting and extending your raised leg and opposite arm.

Practice Half Moon Pose on both sides to work on postural imbalances. If you have a tight chest or hips (say, from sitting at a computer all day), do some hip opening stretches before moving into this pose, so that you can more easily rotate your torso and lengthen your ribcage.

Pose Detail

By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Pregnancy Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Intermediate
Body Position: Standing Yoga Poses
By Benefit: Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Begin in Triangle Pose (Trikonasana) with the right leg forward. Bend your right knee softly and bring your left hand to your hip

Step 2

Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and 5 or 6 inches to the right of your right foot. Tent your hand so that just your fingertips on the floor.

Step 3

Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible.

Step 4

Open your hips, stacking the left hip point on top of the right hip point.

Step 5

Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room.

Step 6

When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor.

Step 7

Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.

Step 8

The balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.

Benefits and Contraindications

Benefits

Tests and improves focus and balance

Strengthens the whole body especially the legs, ankles and feet

Improves core stability

Contraindications

Headaches and insomnia

Low blood pressure

Neck or back injury

Photo poses in different angles

Modifications, Props and Tips

Place your bottom hand on a block to help encourage proper alignment and aid balance.
Focus your gaze down or straight ahead to prevent neck discomfort.
Keep your standing leg bent as much as needed.
Practice with your back body against the wall for added support and alignment cues. This is a great modification for pregnancy.
Place the sole of your lifted foot against a wall for added balance.